WARMUP
500M JOG
10 DUCK WALKS
10 BTM SQUAT ROTATIONS
20 ALT LIZARDS
20 SHOULDER TAPS
10 HAND RELEASE PUSH UPS
20 GLUTE BRIDGES
20 AIR SQUATS
STRENGTH
FRONT SQUATS (12 MINS)
FIND A HEAVY SINGLE FOR THE DAY.
3 MINS ON / 1 MIN OFF X5
AMRAP
1512 CAL
15 DL (185/125)
10 PU / 10 C2B / 4 BMU
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